How to do a Reverse Dumbbell Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Reverse Dumbbell Curl
Workouts with Reverse Dumbbell Curl
Instructions for Proper Form
Targets the forearms and biceps with a focus on grip strength and arm stability. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance.
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Grasp a dumbbell in each hand, and position the dumbbells in front of your hips with your palms facing you.
- Contract your biceps to arc the weight from the starting position toward your shoulders. Keep your elbows locked in place at your side.
- Hold this position for a moment at the top of the movement.
- Slowly allow the weight to descend back to the starting position while maintaining tension in your biceps.
- Maintain good posture by keeping your shoulders back, elbows locked at your sides, and wrists straight.
- You should feel this exercise in your biceps.
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Alternative Exercises to Reverse Dumbbell Curl
1. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 1,847 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
2. Hammer Curls
99.2 mSCORESWAPPED 1,844 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Reverse Barbell Curl
96.8 mSCORESWAPPED 1,563 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.
4. Cross Body Hammer Curls
95.4 mSCORESWAPPED 1,117 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
5. Seated Dumbbell Curl
98 mSCORESWAPPED 907 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
6. Concentration Curl
91.3 mSCORESWAPPED 895 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
7. Cable Bicep Curl
94.9 mSCORESWAPPED 678 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
- Beginner
- Biceps
- Rope Cable
8. EZ-Bar Curl
98.1 mSCORESWAPPED 598 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
- Beginner
- Biceps
- EZ Bar
9. Incline Dumbbell Curl
95 mSCORESWAPPED 581 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.
10. Barbell Curl
98.5 mSCORESWAPPED 553 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.